From Slippery Sidewalks to Strong Steps: Winter Balance Tips from Our PTs

Posted by: Reform Physical Therapy in Fall Prevention & Balance, Healthy Aging & Mobility, Physical Therapy Tips on October 31, 2025

Why Winter Challenges Your Balance

Winter in Maine is beautiful — but it can also be a challenge for your footing.
From icy sidewalks and snowy driveways to wet entryways, even the simplest walk to your car can turn risky.

At Reform Physical Therapy, our team sees an increase in balance-related injuries every winter — slips, hip strains, wrist fractures, and sore backs from unexpected falls.
The good news? Many of these can be prevented with a few simple exercises and awareness tips that keep your body strong, stable, and ready for winter weather.

Here’s how to stay confident and steady, no matter how slippery it gets.

1. Strength Starts from the Ground Up

Your balance depends on more than just your legs — it comes from the strength and coordination of your feet, core, and hips working together.

Try This:

Heel raises: Stand near a counter or chair and slowly lift your heels, then lower. Repeat 10–15 times to strengthen your calves.
Mini squats: Build stability through your hips and thighs with small, controlled squats.
Toe taps: Tap one foot forward and side to side while standing on the other leg. It challenges your balance safely.

Even five minutes of these movements each day can help your muscles stay strong enough to react quickly on slippery surfaces.

2. Improve Core Strength for Stability

A strong core acts like your body’s internal stabilizer — it helps you stay upright when you slip or stumble.

Try This:

Seated marches: Sit in a sturdy chair and lift one knee at a time. It gently activates your core and hip flexors.
Standing trunk rotations: With your arms crossed, slowly rotate side to side, keeping your hips steady.
Plank variations: Modify by holding against a counter or wall to build endurance safely.

Our PTs often remind patients: “Balance starts with your core.” Keep it active year-round, not just in the gym.

3. Watch Your Steps — and Your Shoes

Proper footwear can make or break your winter stability.

PT Tips for Safer Steps:

Choose boots with rubber soles or deep tread for traction.
Avoid smooth-bottomed shoes that slide easily.
If you use a cane or walker, make sure the tips are replaced regularly for grip.
Keep your hands free to balance — carry bags in a backpack or shoulder strap instead.

Bonus tip: Walk like a penguin — short steps, slight bend in the knees, and feet turned out for stability!

Physical therapist helping patient improve balance during winter

4. Practice Balance Daily

You don’t need fancy equipment to train your balance.
Simple, consistent practice makes a big difference — especially during winter months.

Try This:

Single-leg stands: Hold onto a counter and lift one foot for 10–20 seconds, then switch.
Tandem walking: Walk heel-to-toe in a straight line to challenge your coordination.
Weight shifts: Stand tall and slowly shift your weight side to side to train balance reactions.

Physical therapy-based balance training strengthens your reflexes — so if you do slip, your body knows how to react safely.

5. Know When to Ask for Help

If you’ve noticed more unsteadiness lately or have a history of falls, don’t wait for an accident to happen.
Our therapists at Reform PT can assess your balance, gait, and strength, and design a personalized plan to help you move confidently through winter (and beyond).

We use evidence-based balance training and fall-prevention techniques that meet you where you are — whether you’re an active skier or simply walking the dog on a frosty morning.

Stay Safe, Stay Strong

Winter in Maine comes with challenges — but it doesn’t have to slow you down.
With the right exercises, footwear, and awareness, you can stay steady on your feet and enjoy the season with confidence.

At Reform Physical Therapy, our licensed PTs specialize in helping patients prevent falls, improve balance, and build strength that lasts year-round.

👉 Schedule a balance assessment today and take the first step toward safer, stronger movement this winter.